Being on the computer constantly can lead to headaches, trigger migraines, or leave you feeling burned out.Īccording to the Optometrists Network, Digital Eye Strain (DES) affects over 50 percent of children and adults and can lead to symptoms like dry eyes, painful eyes, blurry vision, and neck and shoulder pain.
#COMPUTER BREAKS FOR EYES FULL#
Whether it’s a morning full of Zoom meetings or a buried-in-Google-Sheets afternoon, today’s workforce relies on screens for nearly every aspect of doing business-and let's not forget personal screen time, too!Īll that screen time can be tiring. Stand up and move away from your computer for short breaks every 20 to 30 minutes, if possible.ĭuring these quick breaks, stretch your arms and back, and let your eyes relax their focus by looking at something at least 20 feet away.Īlso, blink fully and frequently to reduce your risk of dry eyes from computer use, and apply artificial tears to moisten and lubricate your eyes as needed.For many of us in the working world, excessively looking at our screens is a way of life. To relieve stress that can lead to computer vision syndrome and physical disorders, be sure to take frequent breaks when working long hours at a computer. įollowing these tips will help you avoid stressful postures that lead to headaches, neck and back pain and computer vision syndrome.īut remember, prolonged computer work - even at an ideal workstation - is stressful to your body and your eyes. If this is not the case, consider purchasing computer glasses. If you wear bifocals or trifocals, you should be able to comfortably view your computer screen without tilting your head back. Your wrists and palms are not resting on sharp edges Your thighs are parallel to the floor and your lower legs are perpendicular to the floor Your forearms, wrists and hands form a 90-degree angle with your upper arms Your upper arms are perpendicular to the floor, not stretched forward or angled backward Use a hands-free headset when talking on the phone while working at your computer.Īlso, you can increase your comfort and reduce physical stress by adjusting the height of your chair and desk so: When working with print documents, use a document holder that positions them at the same height and distance as your computer screen. Put your monitor close enough to your eyes so you can comfortably read text on the screen without leaning forward. This will allow you to view the screen without bending your neck.Īdjust the position of your display to prevent reflections of overhead and outdoor lighting appearing on your screen. Position your computer display so the top of the screen is at or slightly below eye level. Keep your mouse close to your keyboard so you don't have to reach for it. Use a chair that provides support for your lower back and has a cushioned seat with a contoured front edge. Keep your elbows comfortably close to your body. Avoid viewing your screen with your head turned or your back twisted. Sit so your head and neck are upright and in-line with your torso, not bent down or tilted back.įace your computer screen directly. Here are several helpful computer ergonomics tips: You don't need an expensive consultant to create a computer workstation that reduces your risk of stress, digital eye strain and potential injury from prolonged computer use. The goal is to optimize the "fit" between each worker and his or her work environment to optimize performance and reduce the risk of repetitive strain injuries.Ĭomputer ergonomics (sometimes called visual ergonomics) addresses ways to optimize your computer workstation to reduce the specific risks of computer vision syndrome (CVS), neck and back pain, carpal tunnel syndrome and other disorders affecting the muscles, spine and joints. What is "computer ergonomics"?Įrgonomics is the science of designing a job, equipment and/or workplace to fit the worker. One way to reduce computer-related discomfort by becoming more aware of your body during computer work and adjusting your workstation and viewing habits to avoid these problems. Prolonged use of computers and other digital devices strain the eyes as well as other parts of the body.Īnyone who uses a computer for extended periods - whether on the job, at school or at home for enjoyment - is at risk for headaches, burning eyes, red eyes, a stiff neck and other symptoms that comprise computer vision syndrome (CVS).
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